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Winter Warmer: Kale, Sausage & White Bean Stew Recipe

Looking to warm up this winter season over a comforting bowl of stew? Howard Head Sports Medicine Performance Dietitian Abbey Lathrop suggests this flavorful variety that has chicken stock as its base and several hearty additions: chicken sausage, cannellini beans and kale.  

Kale is known for being a nutrient-packed, high-fiber superfood. While some might find kale to be tough to chew in large quantities when it’s served raw, it becomes more palatable when cooked into a stew like this one, so you can get all of the benefits—and more enjoyment— out of this healthy addition. 

This recipe contains only a few easy-to-find ingredients, and it doesn’t need to simmer for long, so it’s a great choice for a weeknight meal when you’re short on time. 
 
INGREDIENTS: 

• 1-2 Tbsp olive oil 
• 1 onion 
• 2 cloves garlic 
• 1 package of fresh Italian chicken sausage 
• 2 can cannellini (white) beans (rinsed and drained) 
• 1 (28 oz.) can diced tomatoes
• 1 (32 oz.) box chicken broth 
• 1 large bunch of kale (stems removed & chopped)

 
INSTRUCTIONS: 

1. Dice the onion and saute in 1-2 tablespoons of olive oil on medium-high heat. 
2. Add a dash of salt.  
3. Add garlic when onion is tender; saute a few more minutes. 
4. Squeeze sausage out of casings; brown with the onion mixture.
5. Set aside 1 cup of chicken broth. Add the rest to the sausage and onion mixture. 
6. Add the can of tomatoes. 
7. Mash up half of the beans with the 1 cup of broth and add to the stew. Add the other half of the beans (as whole). 
8. Bring to a simmer for about 20 minutes. 
9. Add kale and simmer for 5 minutes, until kale is JUST tender and bright green.

Enjoy!